WOD / Blog
19 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Time Cap) 400 Meter Run 50 Dumbbell Floor Press (50/35)(35/20) 400 Meter Run 50 Ring Push Ups 400 Meter Run 50 […]
18 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on 3-minute clock. 5 Rounds 1 Minute ME Cleans (50% of 1 RM from Today) 1 Minute Rest Stimulus/Focus: Try to keep moving the entire minute. You have 1:1 work rest ratio. Your […]
17 March 2026
Warm Up: Coach’s Choice Strength/Skill: Skill Work: Spend 15 minutes working odd objects-heavy D-balls, sandbags, water jugs, battle ropes, etc. WOD: Four Leaf Clover St. Patrick’s Day 17 Minute AMRAP 17 Burpees 17 Alternating Reverse Lunges 17 Pull Ups 17 Ab Mat Sit Ups Stimulus/Focus: This is a total body workout. Each movement should allow […]
16 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Time Cap) 30-24-18 Superman Holds (2-Second Holds) 30-24-18 Hollowrock Holds (2-Second Holds) 15-12-9 Power Snatch (95/65)(65/45) RX+: GHD Extensions and GHD Sit Ups;(155/105)(105/70) […]
14 March 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
12 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: Four Rounds (3 Minutes Work/1 Minute Rest) 200 Meter Run 50 Foot Handstand Walk Max Effort Kettblebell Swings (1.5/1)(1/25#) Stimulus/Focus: Choose a handstand skill that challenges you. Complete 4 around the worlds if you cannot take any forward steps on your handstand walk attemps. If you cannot […]